Healthy Vegetable Stir Fry

This is the easiest, one-pot, healthy vegetable stir fry. Colourful vegetables tossed in an Asian-style sauce, ready in less than 30 minutes.

• What is stir-frying?
• Easy Vegetable Stir Fry
• What Vegetables are good for STIR FRY?
• Ingredients Required
• How To Make Stir Fry
• Serving Suggestion
• My Tried & True Tips
• More Healthy Vegetable Recipes
• Healthy Vegetable Stir Fry Recipe

What is stir-frying?

Stir-frying is a Chinese technique of cooking food quickly in a wok with hot oil. It is considered one of the healthiest cooking techniques to retain vegetable nutrients, texture, and flavour.

You don’t need to cook the ingredients in a stir fry for very long. There isn’t much oil, sauces, or flour, hence, keeping the calories minimal.

Less cooking + optimal flavour = healthy win!

Easy Vegetable Stir Fry

Vegetable Stir Fry is one of the best fridge forage meals. You can clean out your fridge and use all the vegetables sitting there!

Today we see vegetable stir fry everywhere – at restaurants, as healthy food kits in supermarkets, and as a side dish with the take-out meal. It is excellent for busy weeknight dinners, also.

And you won’t believe it is so easy to make at home with a few basic pantry staples in less than 30 minutes.

Reasons To LOVE Vegetables Stir Fry

• minimal calories
• easy one-pan dish
• gluten and nut free
• vegan and vegetarian
• healthy and wholesome

What Vegetables are good for STIR FRY?

Follow a simple thumb rule – pick vegetables that have similar cooking times. Also, make sure to include colourful vegetables with different textures.

I use red onion, button mushrooms, bell peppers, broccoli, carrot, green beans, baby corn, zucchini, and green onion.

Here are some other vegetables that are great in stir fry:

Avoid vegetables like beetroot, radish, okra (ladyfinger) and bitter gourd.

Ingredients Required

Apart from vegetables, you need:

• Oil: Use either sesame oil or light olive oil for stir-frying.
• Ginger, Garlic, Coriander Stalks, and Onion
• Seasoning: Salt, Black Pepper, Chilli Oil or Chilli Sauce , Soy Sauce
• Water, Spring Onion, Sesame Seeds , Corn Starch

OTHER STIR FRY ADD-INS : In addition to vegetables, you can add all sorts of proteins, like:

• Tofu
• Paneer
• Shrimp
• Scrambled egg
• Chicken, Beef, or Pork
• Peanuts or Cashews

How To Make Stir Fry

Prep Vegetables – Be sure to cut the vegetables in uniform sizes so they cook evenly. Finely chop ginger, coriander stalks, and garlic.

Heat oil in a large frying pan or wok. Stir Fry ginger, garlic, coriander stalks, and onion till translucent and aromatic.

Add the vegetables. Start with hard vegetables like broccoli, baby corn or carrot first, followed by peppers, and lastly leafy greens. Stir Fry for 5 – 6 minutes.

Make a smooth, lump-free, slurry of cornstarch and water.

Season vegetable stir with soy sauce, chilli oil, salt and pepper. Add cornstarch slurry. Stir Fry for 1 – 2 minutes or until vegetables get a delicious glossiness to them. Turn off the heat.

Garnish with spring onion and sesame seeds.

Serving Suggestion

Vegetable Stir Fry is a healthy, wholesome one-pot dish.

Serve it with sides like noodles, rice, quinoa, couscous, or bulgur wheat for a delicious meal. Or you can serve it as a side dish with steaks or grilled meat.

I enjoy stir fry for a light lunch or dinner with a bowl of hearty soup like chicken noodle soup , barley soup , or green curry noodle soup .

My Tried & True Tips

• To help cook the vegetables simultaneously, cut them into equal and bite-sized pieces.
• Use a big wok or skillet and high heat. If your pan is too small, there won’t be enough surface area for the steam to evaporate, and the vegetables will get soggy.
• Don’t overcook the vegetables. You want the vegetables to be al dente with a crunch and vibrant.
• You can customize the flavour of stir fry by adding – soy sauce, oyster sauce, red chilli paste, hoisin sauce, chilli garlic sauce, or BBQ sauce.

More Healthy Vegetable Recipes

• Beetroot Stir Fry
• Air Fryer Green Beans
• Healthy Sprouts Salad
• Tofu Vegetable Stir Fry
• Garlicky Broccoli Stir Fry
• Stir Fry Pasta With Vegetables

If you try this recipe and love it, please leave a comment and a rating. This helps us grow and reach other food lovers like you.

Ingredients

• ▢ 1 cup broccoli florets
• ▢ 1 medium size carrot, peeled and sliced
• ▢ 1 small size red bell pepper, diced
• ▢ 1 small size yellow bell pepper, diced
• ▢ 1 medium size onion, diced
• ▢ 4 baby corn, sliced diagonally
• ▢ 4 button mushrooms, cut into quarters
• ▢ 6 coriander stalks, finely chopped
• ▢ 8 garlic cloves, minced or crushed
• ▢ 1 inch ginger, peeled and minced
• ▢ 2 tablespoon sesame oil
• ▢ 1 tablespoon dark soy sauce
• ▢ 1 teaspoon chilli oil (see note 1)
• ▢ ½ teaspoon sea salt or to taste
• ▢ ¼ teaspoon crushed black pepper or to taste
• ▢ 1 tablespoon corn flour (corn starch)
• ▢ 2 tablespoon water
• ▢ 2 sprigs spring onion, finely chopped
• ▢ 1 teaspoon white sesame seeds, roasted

Instructions

• For making any stir fry, the tip is to prep and arrange all ingredients next to the cooking station. This ensures you do not have to stop in the middle of stir frying to look for a particular ingredient.
• Make a smooth, lump-free, slurry of cornstarch and water in a bowl. Keep it next to the cooking station.
• Heat oil in a large frying pan or wok. Stir Fry ginger, garlic, coriander stalks, and onion till translucent and aromatic. This takes appriximately 1 minute.
• Add the vegetables. Start with hard vegetables like broccoli, baby corn or carrot first, followed by peppers, and lastly leafy greens. Stir Fry each time for 1 – 2 minutes. Harder vegetables takes longer to get cooked.
• Season vegetable stir with soy sauce, chilli oil, salt and pepper. Add cornstarch slurry. Stir Fry for 1 – 2 minutes or until vegetables get a delicious glossiness to them. Turn off the heat.
• Garnish with spring onion and sesame seeds.
• Vegetable Stir Fry is ready to serve.

Recipe Notes:

Nutrition

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Healthy Vegetable Stir Fry Recipe

Equipment

• Chinese Wok

Ingredients

• 1 cup broccoli florets
• 1 medium size carrot, peeled and sliced
• 1 small size red bell pepper, diced
• 1 small size yellow bell pepper, diced
• 1 medium size onion, diced
• 4 baby corn, sliced diagonally
• 4 button mushrooms, cut into quarters
• 6 coriander stalks, finely chopped
• 8 garlic cloves, minced or crushed
• 1 inch ginger, peeled and minced
• 2 tablespoon sesame oil
• 1 tablespoon dark soy sauce
• 1 teaspoon chilli oil (see note 1)
• ½ teaspoon sea salt or to taste
• ¼ teaspoon crushed black pepper or to taste
• 1 tablespoon corn flour (corn starch)
• 2 tablespoon water
• 2 sprigs spring onion, finely chopped
• 1 teaspoon white sesame seeds, roasted

Instructions

• For making any stir fry, the tip is to prep and arrange all ingredients next to the cooking station. This ensures you do not have to stop in the middle of stir frying to look for a particular ingredient.
• Make a smooth, lump-free, slurry of cornstarch and water in a bowl. Keep it next to the cooking station.
• Heat oil in a large frying pan or wok. Stir Fry ginger, garlic, coriander stalks, and onion till translucent and aromatic. This takes appriximately 1 minute.
• Add the vegetables. Start with hard vegetables like broccoli, baby corn or carrot first, followed by peppers, and lastly leafy greens. Stir Fry each time for 1 - 2 minutes. Harder vegetables takes longer to get cooked.
• Season vegetable stir with soy sauce, chilli oil, salt and pepper. Add cornstarch slurry. Stir Fry for 1 – 2 minutes or until vegetables get a delicious glossiness to them. Turn off the heat.
• Garnish with spring onion and sesame seeds.
• Vegetable Stir Fry is ready to serve.

Notes

Nutrition

Soya Manchurian is a delicious Indian Chinese fusion main course dish. It is a vegan chilli chicken – also known as soya chilli. Be sure to watch the video!

• What is ‘Manchurian’?
• The Soya Chunks
• How To Cook Soya Chunks
• Other Ingredients Required
• Watch Soya Manchurian Video
• My Tried & True Tips
• Serving Suggestion
• More Indian Chinese Recipes
• Soya Manchurian Recipe

What is ‘Manchurian’?

Manchurian is a widely popular main course dish of Indian Chinese fusion cuisine . A key ingredient like vegetable balls , chicken, cauliflower , soya chunks, paneer, or mushroom is crispy fried and later dunked in a sweet and spicy Chinese-style gravy sauce.

Manchuria is the name of a place in China. The invention credit of this dish goes to the Chinese migrant workers in India, who started their restaurants to cater to the local food lovers in East India.

Today we have approximately 97 lakh search results of Manchurian Recipe on Google. It is one of the staple takeaway orders in the Indian sub-continent.

Soya Chunks Manchurian is a vegetarian and vegan version of chicken Manchurian.

The Soya Chunks

Soya Chunks or the soya wadi, also known as meal maker, is the key ingredient of this vegetarian Manchurian recipe. It is a vegan, vegetarian, high-protein plant-based ingredient with a chewy, fibrous, mock meat-like texture.

Across India, the packets of soya chunks are easily available at grocery stores or in the supermarket. It is mainly used for making a variety of Indian vegetarian curries .

How To Cook Soya Chunks

Step 1) Soak soya chunks in warm water to soften. Later, squeeze out all the water from the soaked chunks. They become soft, moist, and ready to use.

Step 2) For a chilli chicken-like texture, the soya chunks are coated with flour and fried till crisp. The fried soya chunks are a pretty tasty snack in itself. I keep on munching them while making the gravy for Manchurian.

Substitute soya chunks in this Manchurian recipe with firm tofu, tempeh, mushrooms, or mock meat.

Other Ingredients Required

• Crispy Soya Chunks: All-purpose flour, cornflour (starch), ginger-garlic paste, salt, and black pepper. Vegetable Oil for shallow-frying.
• Vegetables: I love the combination of capsicum, onion, and colourful bell peppers, along with soya chunks. You can add zucchini, carrot, baby corn, mushroom, or any other vegetables of your choice.
• Sauces: Light Soy Sauce, Red Chilli Sauce, Tomato Sauce, White Vinegar
• Seasoning & Herbs: Garlic, Ginger, Spring Onion, Salt

Watch Soya Manchurian Video

My Tried & True Tips

• Soya Chunks: Soak them in warm water till each soya piece is soft. Or boil them in salted hot water. Make sure to squeeze all the excess water from the soya chunks.
• Crispy Texture: The USP of this Manchurian gravy is the crispy bits of fried soya chunks. Deep or shallow frying the flour-coated soya chunks is the right way to get the perfect crunchy texture. But if you are not too keen on eating fried food, air fry the flour-coated soya chunks till they are crispy.
• The Sauce: If you like it thick and saucy, do not add too much water. But if you want a little extra gravy to accompany the rice, add 2 cups water along with a thickening cornstarch slurry and simmer over low heat until the sauce thickens.

Serving Suggestion

Soya Manchurian is an Indian Chinese main course dish. Hence, it is served with various sides such as fried rice , chili garlic noodles , mushroom fried rice , plain white rice, or Jasmine rice.

If you are not keen on eating too many carbohydrates or noodles, you can serve Soya Manchurian Gravy with brown rice or quinoa.

Transfer the leftover Manchurian gravy to an airtight container and store it in the refrigerator. You can store it for 3 – 5 days.

Next, reheat the Manchurian in the microwave or on the stovetop in a saucepan. Add ¼ Cup of water while reheating the Manchurian if it seems too thick.

More Indian Chinese Recipes

• Chilli Paneer
• Chilli Chicken
• Gobi Manchurian
• Mushroom Fried Rice
• Chilli Mushroom Gravy
• Chinese Style Chop Suey
• Vegetable Hot Garlic Sauce

If you try this recipe and love it, please leave a comment and a rating. This helps us grow and reach other food lovers like you.

Ingredients

• ▢ 2 Cup soya chunks (meal maker)
• ▢ 4 Cup water
• ▢ ¼ Cup all-purpose flour (maida)
• ▢ 2 tablespoon corn flour (starch)
• ▢ 1 teaspoon ginger-garlic paste ( see recipe )
• ▢ Salt and black pepper to taste
• ▢ 1 ½ Cup refined oil

Ingredients For Manchurian Gravy

• ▢ 4 tablespoon refined oil
• ▢ 2 tablespoon minced garlic
• ▢ 1 tablespoon ginger, finely chopped
• ▢ 1 tablespoon green chili, finely chopped
• ▢ ½ Cup shallots (sambar onion)
• ▢ ½ Cup capsicum, diced
• ▢ 1 Cup bell pepper, diced
• ▢ 1 tablespoon white vinegar
• ▢ 1 tablespoon light soy sauce
• ▢ 2 tablespoon red chili sauce
• ▢ 2 tablespoon tomato sauce or ketchup
• ▢ Salt to taste
• ▢ 1 Cup water
• ▢ 1 tablespoon green onion, chopped

Instructions

• Boil water in a saucepan with salt. Add soya chunks and boil till soft. Transfer to a colander. Drain all the water.
• Squeeze out all the water from boiled soya chunks. Allow them to cool down. If the size of the soya chunks is too large, cut them into two equal halves.
• In a mixing bowl, combine flour, starch, salt, pepper, ginger garlic paste, and soya chunks. Mix nicely to coat the soya chunks evenly with the flour mixture.
• Heat oil in a frying pan, shallow fry the soya chunks till they turn crisp in texture. Drain them onto a plate.
• To prepare the Manchurian gravy, heat oil in a wok. Add garlic, ginger, and green chili. Stir fry over high heat for 1 minute. Make sure not to burn garlic or chili.
• Add shallots and saute till they become translucent. Add capsicum, bell pepper, vinegar, soya sauce, chili sauce, tomato sauce, and stir fry for 1 – 2 minutes. Do not overcook the vegetables.
• Add 1 cup water and salt. Simmer for 1 – 2 minutes. Taste and if required add more seasoning.
• Once the gravy thickens, add the fried soya chunks, mix nicely, and simmer for 2 minutes.
• Garnish Soya Manchurian with spring onion greens.
• Serve Soya Manchurian with chilli garlic noodles .

Recipe Notes:

• You can substitute soya chunks in this Manchurian recipe with firm tofu, tempeh, mushrooms, or mock meat.
• If the size of soya chunks is too big cut them into two halves after boiling.
• If red chili sauce is not available, use red chili paste or my sweet chili garlic sauce .
• For extra saucy Manchurian, add 2 cups of water along with a cornstarch slurry for a thick, sticky Chinese-style gravy.

Nutrition

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